The Wonder Wall: or, I wonder why I hit that wall

Posted on September 7, 2012. Filed under: Running | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , |

There you are one early morning, in the pool swimming laps, on your bike cruising down country roads, or out for a long run through the backstreets. You had a plan, you set your distance, knew your route and were off. But half way through your workout, your arms stopped rotating like a windmill, your legs resembled the rubber chicken sitting on the corner of your desk, and your body slumped into something you liken to the compost pile in your backyard.

It’s happened. You’ve hit the wall.

This can be dismaying, to say the least, especially when you thought you were doing fine and felt like you were in great shape to be out there rolling.

What causes us to hit the wall and what can we do to prevent hitting it?  It seems to me there are three important factors athletes—yes, even amateur athletes like most of us—need to consider before we hit the dawn running.

Nutrition

If your body was like Janet Jackson, it might sing you a song: What have you done for me lately?  (And if your mind is like mine, you get a song stuck in your head whose words you either don’t like or can’t remember, but you sing it to yourself anyway, making up different words to suit your situation. Like what did you eat for me lately?)

The question is a serious one. What did you fuel your body with before your workout?  Before, in my mind, is not only the 30 to 60 minutes before you head out the door, but the long stretch of hours that lead into your workout, the night before if you work out in the morning or the entire day if you work out in the afternoon or evening.

I work out first thing in the morning.  I always eat a small meal 30 minutes or so before my workout, but I am also cognizant of what I eat the night before.  If I am doing cardio in the morning, I make sure I eat complex carbs with dinner.  And if I’m hungry before I go to bed, I eat.  Your body needs the right balance of proteins, fats, and carbs, complex as well as simple, to function at its best. Don’t deny it what it needs.

Hydration

If you feel thirsty, it’s already too late. You’re dehydrated.  What do you do?  Drink, drink, drink!  Drink before you go to bed, drink before and after your workout. Drink always, all day long.

Notice I didn’t include the middle of your workout as a time to drink. That depends on what you’re doing and how long you’re doing it.  I always have water with me when I bike, swim, and weight train. I drink frequently during all of these activities. But I don’t take water with me when I run unless I plan to be out there more than 60 minutes. I know there are some people who would say, so what? Take water anyway!  For me this is simply a personal preference. I don’t like holding things in my hands or feeling extra weight hanging on my hips when I run.

What do you drink?  Water. Lots of it.  Sports drinks are unnecessary for most people, unless you’re out there sweating profusely for long periods of time. If you’re training for a marathon or a triathlon, especially in summer in Texas, that’s a different story.  Kind of.  I prefer coconut water over sports drinks because sports drinks have a lot of sugar in them. Coconut water has none. It’s a great way to keep hydrated or to rehydrate.

Muscle fatigue

It could be that you hit a wall because your body is just plain tired.  Have you slept enough?  Have you over trained?  Does your body need rest for a few days? Should you stop what you’re doing at the moment, or should you push through?

That depends.

The way you get to know your own strength, to find out what you’re made of, and to improve your endurance is to push yourself beyond what you think are your limitations.  Sure, I can stop when my knees get wobbly or turn into lead pipes.  I may even have to stop. But at what point do I make this determination?

Ask Socrates. He’d probably say Know Thyself.  Part of training hard and pushing yourself to be better, stronger, faster than you were before (like the Six Million Dollar Man) is knowing your body well enough to understand what it’s trying to tell you and to respect it enough to listen. There’s a fine line between breaking through the wall and breaking your body.  The first is exhilarating. The second excruciating. Unfortunately, sometimes we learn to recognize our body’s queues through trial and error. When we err, it hurts.

Inevitably, at some point in training, you’ll hit a wall.  If you pay attention to your body, it will let you know why you hit it and what to do about it.  Listen to it.  Your body knows best. Almost like your mother.

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3 Responses to “The Wonder Wall: or, I wonder why I hit that wall”

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Almost like your mother lol…I take water with me on my runs always…cos I get thirsty easily. A friend said unless she is doing over 6 miles she goes without water but I worry I might get out of breath and need water or something….

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Great post too!!!

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I get thirsty easy too but irritability always wins over thirst–I don’t like things touching me when I run. Weird, I know, but still. Good thing you’re listening to your body and drinking when it tells you you’re thirsty!

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